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I really don’t know or remember how I came up with this teaching format. I just know that I want my students to have a good workout and at the same time practice good boxing technique.
A way I get my students to practice good technique is through repetition of basic punching combinations every round on the punching bag / heavy bag. So first of all, are you left handed or right handed?
Now we find a strong conferable boxing stance with dominate hand behind, being held furthest from the punching bag / heavy bag. The first combination I teach students is “double jab 1,2,1,2” over and over for the first round till round ends. Second basic punching combination I teach is “1,2,3,5,4,3”. Third basic punching combination I teach is “1,2,3,4,5,6”. Last combination I like to teach is “play with the jab first and when you feel ready get a good grip of the ground and shoot 3 uppercut and finish with 3 hooks then go right back to playing with the jab, repeat”. These are the basic punching combinations I teach and drill it till the point where students aren’t counting the numbers in their head, just freely letting their hands go with speed, power and good technique. A Drill I use for punching conditioning, stamina and endurance on the punching bag / heavy bag is for two rounds I make students throw 300 punches, 100 straight, 100 uppercuts, 100 hooks and if done with all 300 punches before round is over freestyle till end of round. Another drill I use for punching conditioning, stamina and endurance is one I call the “shoot / box”, which is a freestyle round with 10-15 seconds punching sprints on the punching bag / heavy bag, so through out the round I would yell shoot and the student will attack the bag non stop with both hands till I yell box and now they catch their breath while boxing. This is more or less the format I use and not only I see progress in my student boxing technique I also see huge progress in their fitness / conditioning. After boxing drills are done we end the class with a 10 minute strength and conditions fat burning circuit, 10 exercises, 1 minute each exercise.

Boxing stance and punches by name

If right handed you lead with left arm and left leg, keeping right arm and right leg behind.

punch / attack’s name plus short name

straight left / jab = 1
straight right = 2
left hook = 3
right uppercut = 4
left uppercut = 5
right hook = 6

If left handed you lead with right arm and right leg, keeping left arm and left leg behind.

straight right/ jab = 1
straight left = 2
right hook = 3
left uppercut = 4
right uppercut = 5
left hook = 6

44 minute full body workout.
Ten 3 minute rounds with 30 seconds rest in between each round equals 34 mins followed by a 10 minute fat burning circuit.

Round 1 and 2) Jump rope as a warm-up
Practice of combo attacks on punching bag or shadow boxing.
Round 3) jab jab 1-2, 1-2.
Round 4) 1-2-3-5-4-3
Round 5) 1-2-3-4-5-6
Round 6 and 7) 100 straight punches, 100 uppercuts, 100 hooks. try to get a good grip of the ground and put knuckles
on target with some weight behind it. If done with all 300 punches before found ends finish the round free styling.
Round 8) play with the jab. Throw the jab and try to develop your own style and idea with it and when your ready
throw this combination attack in any order beginning with three uppercuts and ending with three hooks, and back to playing with the jab.
Round 9) freestyle round, do your own thing here and work on developing your own style.
Round 10) freestyle box 10 seconds, and 10 seconds of attack sprints till the end of the round.

Now end workout with a 10 minute fat burning circuit.

10 minute circuit / 1 minute each exercise
1) burpees
2) V’s
3) jump lunges
4) pushups
5) high knees
6) sit on ground russian twist
7) stay sitting on ground do knee raises
8) jump squats
9) planks all around the world
10) mountain climbers